12. Tapering - Enjoy the taper- it is the time where you can relax and mend.
13. Walking is ok - Things might get a bit much…..so walk for a bit.
As you can see, there are some good tips here while training. His full article can be seen here. James has also posted videos to go along with his explanations.
What I like most about his tips is they are all easy to follow and no hocus pocus. I also love the fact the he includes massage into his training regime. ”Flushing muscle waste helps recovery and growth. A good deep tissue massage also acts like the ultimate stretch and gets to parts that solo stretching can’t get to. If it was not for trigger point and deep tissue massages I would not have overcome my ITB syndrome and then onto completing my training. I can’t recommend a good sports massage enough! Just remember that once you start you won’t be able to stop…it’s that good!”
The Stick is an excellent tool to manage ITB Syndrome as well as offering a deep massage. The Stick is also awesome for flushing muscle waste!
Here are some more comments I found on a Runner’s World forum about The Stick.
The summary of the main question was: What do you use for sore muscles! The Stick? Active-Response-Therapy(self-massage)or do you get regular massages?
“Own and use the Stick often. Have gotten about 5 massages in my lifetime but still a little weirded out about it. Massage does work! ”
“All of the above! I’ve been getting ART (active release technique) done since February, try to get a sports massage once per month (my masseuse is also a runner) and have the stick.”
”I used The Stick for the first time in a year yesterday! Plus a little self massage. It definitely helped my soreness. I get maybe 1-2 massages per year. I’d get more if it were in the budget. It seems I’ve finally kicked my piriformis issue and with my ankle feeling better I may be able to avoid the chiropractor for ART.”
“I use the stick, foam roll, massage… you name it. It blows my mind that I get injured when I’m so diligent about stretching and foam rolling after runs.”
“I use the foam roller 6-7 days a week and the Stick on occasion. I have went to my sports massage therapist around 8 times in the past 6 months for trigger point therapy. If it wasn’t $85/hour I would see her every other week because my legs feel GREAT walking out of the place.”
“ I have and use the Stick, foam roller, frozen water bottles for ice massage, a couple ART sessions. PT is just down the hall from me so I sneak in there when I need to and have them work on me if needed with ultrasound, ice massage, manipulation.”
“For sore muscles I do NSAIDS every once in a while after a tough run. I have the stick and a foam roller, but haven’t used them since the hammie started quieting down. Can’t justify massage while I’m unemployed.”
“I love massages but don’t get them often enough.”
“foam roller, the stick, stretching, pt exercises. I’ve done sport massage in the past which is very helpful, though painful at the time. ”
“ I use the stick and a tennis ball. I love getting massages but I do feel a little weird about someone else working for my relaxation.”
“What don’t I do?! use the stick regularly- on running and non-running days; foam roll daily; PT (deep tissue massage and then some) once a week; tennis ball self-massage daily; BF has learned how to give deep tissue massage/do myofascial release and lately that’s 1-3x/week. Ice, TENS machine, stretching/yoga are regulars also. Used to get ART but haven’t done that since July. Wish I could get regular massages but $$ limits that.”
“I stick myself on a regular basis…when I ran on a regular basis. oh, and ice baths for hard runs or LR’s 15+, definitely.”
Here is an awesome and funny article written by Cathy on her blog fourwhite feet. She uses very creative words for massage devices!!
Cathy and her dogs!
Massage Gizmos
Of all the massage gizmos in my possession, more than I wish to enumerate here, there are two (maybe three) I would buy again.
First is the Theracane. I got one just before Tejas 500 and I think it contributed to my finishing in good shape. I usually get neck and shoulder pain after a few hours of riding. At other races Jen has leaned an elbow into my trapezius (trapezii ?) periodically. At Tejas I left the Theracane hanging near my food table. Between laps I’d grab it, inflict a few seconds of torture to my neck, traps, and rhomboids, and return to riding with significant relief.
(Another note on this subject: I noticed after about 30 hours of riding that I got a lot of neck/shoulder relief by moving my arms way back on my aero bars, so my wrists were practically resting on the pads. In other words, I was too stretched out on my bike. Not saying this is always the case, but you might try moving closer or farther away if you’re having neck/shoulder pain.)
So why did I wait so long to get a Theracane? I’ve known about them for years. Well, I have a stick; like go in the forest and pick up a stick, that approximates the same functionality so I didn’t think I needed one. I can say now, that besides being more portable, the Theracane is capable of more precision and generally works better than a stick.
Speaking of sticks, the other thigamajig I’d buy again is the Original Body Stick. Unfortunately you can’t find these laying around in the forest. The Body Stick offers a kinder, gentler neck massage than the Theracane. Not to say it can’t hurt like H-E-2*L if you’re sore. The Body Stick is simple, and portable, and you can use it standing up, or sitting down to massage neck, back, arms and legs.
Which brings me to all those other whatchamadoozies. It’s not that I don’t use them. Well, the ones that require another person really don’t get used, but I do use the other self-massage doohitchies. The problem is, 85% of the time it’s either not convenient, or I just don’t feel like rolling around on the floor. While body weight inflicted torture is unique and works well for some areas; i.e. piriformis, the strength and contortion required usually make the floor models less relaxing.
So what’s number (maybe) three you ask? Don’t get too excited. It’s the Travel Stick. Nice if you need a shorter version to fit in a smaller suitcase, but generally the length is not as good as the Original, and mine has had a funny plastic smell for years that makes it less pleasant to use.
I love Cath’s comments of not having to roll around on the floor and not having to use your body weight to get results. The Stick is 100% controlled by the user! You apply as much pressure as you like in any position. If you are out my way in Alberta, Canada, you should look me up @ The Stick.ca.
During the Edmonton Marathon, I met two high end speed skaters! The first was a young up and comer who has been training at the Olympic Oval in Calgary, Alberta. Her family has been involved in speed skating for quite a number of years. Her dad happens to be a coach as well. They ended up picking up a Sprinter Stick.
This made sense to me because speed skaters have large, dense muscles. The Sprinter Stick was the perfect stick for her because it is stiff and short enough to fit it into her training bag.
The other speed skater I met was Crystal Phillips. If her name sounds familiar it is because she is competing against the very best in the world. Crystal is a Canadian speed skater who is not only training for Canada, but she also has Multiple Sclerosis (MS). I did not know that she was dealing with MS until I met her for coffee. She is a remarkable young women. Here is a little exert from an article written about her efforts with the MS Bike Tour a couple of years ago:
“After successfully organizing a team for the MS Bike Tour for the first time last year, Crystal Phillips is looking forward to making this year’s team an even bigger success. Diagnosed with Multiple Sclerosis herself only a little over a year ago, the 21-year-old speed skater is determined to not let the disease get her down and hopes this Bike Tour, which is a two-day 180-km trip from Airdrie to Olds and back, will help build more awareness of MS and will help raise as much money as possible for MS research.”
Crystal is still team captain for her team called ‘Team Tazza’ for the MS Bike Tour.
Interestingly enough, she stopped by my booth and said she uses The Stick all the time. She told me she mainly uses it for warm-up. Being that she is an amazing athlete, I assumed she would be using the Sprinter Stick as well. I was wrong.
Crystal showed up the next day to compete in her race and she again stopped by my booth and showed her Travel Stick. I was shocked to hear that she only uses the Travel Stick. I though for sure she would be using a stiffer stick like the Sprinter Stick, Body Stick or even the Stiff Stick. She explained to me that she and other speed skaters love to use the stick to warm-up and stimulate their muscles before they trained or raced. So, the Travel Stick was perfect for the job. She was not looking to do any deep soft tissue release because she would see a therapist for that.
I think this makes a lot of sense for a person in her position. She has access to physiotherapists and massage therapists, so she uses The Stick as a warm-up tool. I suggested she she also use it as a cool-down tool and a tool for soft tissue work in between visits to her therapists.
Crystal is a great example of how speed skaters or other athletes can use The Stick!
Go Crystal Go.
I should also mention that Crystal is part of Clean Air Champions where their mission is to improve air quality by working with respected athletes to motivate and educate Canadians to adopt practices and lifestyles that enhance both environmental and personal health.
I can’t help but post “Joe Biker’s” explanation why he is addicted to using The Stick. He is simply hilarious!!!!
Here is the first paragraph: (his analogies are brilliant)
“You want a terrorist to talk, give him a spirited rubdown with one of these massage sticks. I bought one of these over the weekend at the expo for Cincinnati’s Flying Pig Marathon. Gitmo officials listen up. Trust me. Put away the water boarding bucket and blindfold. Get yourself a massage table (with hand and foot restraints if you feel so inclined) and one of these puppies. Then go gather up the worst of the worst for a sensual massage. No doubt you’ll have Osama’s home address and an invitation to a cave dinner party within twenty deep strokes of the right calf muscle.”
Joe Biker finishes his post with:
“However, you have to respect the stick and its allure. Even after a day or two, you’ll start using it all over your body, contorting yourself like a yoga master to get ever little hitch out of your muscular system. You’ll leave it on the sofa and give yourself a rub down during 30 Rock commercial breaks. Then the first warning sign will appear. You’ll consider buying another, so you can have one at work. After that it’s only a matter of time before you’ll be in a 12 step program for those with stick addiction.”
The Ironman is for sure an amazing accomplishment for any athlete. There are those athletes out there that compete in Ironmans around the world. Some do them back to back with very little recovery time.
How do they recover?
There are many ways to recover after strenuous activity. I would like to bring your attention to the following suggestions:
IMMEDIATELY AFTER THE RACE :
Replenish - Carbs, Proteins and fluids – lots of them!
Movement – Keep walking and moving around
Massage – A light flushing massage is best!
Take a cool bath – immerse body
Elevate your feet – for a short while and rest
Walk more – in the early evening
Sleep – get to be early
THE DAY AFTER…
Replenish – All food is fine!
Movement – light activity for no more than 20min.
Love your legs – compress them, elevate them, gently massage them
These suggestions should help you feel better the next couple of days following an extreme event such as an Ironman. Truthfully, the above suggestions would help anyone recover after any strenuous activity. The above information can be expanded on by going to the source where I found the information. It is called xtri.com. The article was written by Chuckie V for an athlete that he coached who competed in 2 Ironmans 35days apart. Chuckie goes into great detail and also discusses what to do the over the following 2 weeks after an Ironman. The article is called Post Ironman Recovery.
What caught my eye was the advice given about not eating fats after the race, using compression and gentle massage. Not eating fats can be easily done. Finding compression shorts and other clothing is easy as well. Compression clothing is in a lot of the literature out right now. There are compression suites, socks, shorts etc. The gentle massage can be achieved by going to somebody, having a friend massage you or massaging yourself.
This is where The Stick comes in. When you use The Stick as a massage tool, you control the intensity 100%. As you roll over your muscles, you are able to go as light or as heavy as you like. The other beautiful thing is, you don’t need to leave your house, hotel or anywhere you are staying. You do not need any special equipment, like a mat or gloves or electricity. You can simply just sit, stand, lie or kneel and roll out your muscles!
Product Description
The Stick Marathon Stick. The Stick is a non-motorized device that is composed of a semi-rigid core around which independent, 1 inch spindles freely spin. This instrument was engineered to assist health-care providers in the deep manipulation of soft tissues such as muscle. Measuring 20 with 10 spindles, this model was made popular by world-class distance runners. Most flexible of the small models, it is preferred for those with lean muscle mass.
Customer Reviews
If you run, it’s worth every penny! (2009-04-24)
I’ve already recommended it to all my friends who run. I can’t afford to get professional massages all the time, but this is 50% as good for way less cost Couldn’t be happier.
Practical and Effective (2009-03-28)
I cycle 4 times a week, for at least 2 hours each time. My leg muscles, particularly the hamstrings, get very tight and often sore. “The Stick” has been very effective at loosening up the tightness and reducing soreness. It’s a simple gadjet, easy to use, and easier than using my fingers for massage. I use it every day, often more than one session. I can feel the difference when I cycle, much less stiffness and pain.
Best Pain You’ll Ever Love! Get one! (2009-03-05)
I recently started training for my first marathon, and I learned immediately about “the stick.” Apparently, I was one of the few that DIDN’T know about this amazing product. Most people write “love” on one side and “hate” on the other side of the stick. The stick definitely gives you a chance to dig in a massage any muscle, bringing blood flow back to the muscle to heal it. It really is so nice to get a massage after running.
Just an FYI, the yellow handle stick is great for those beginning out in the sport. It’s a little more flexible and the length a tad bit longer than some of the professional lengths. I highly recommend it!
handy gadget! (2009-02-17)
i like this self-massager because it is portable and easy to use. It is perfect for those of us whose muscles are usually tender and need just light massage to benefit.
also great for swimmers (2009-01-09)
I am a college swimmer, and my coach has a few of these on deck that are available for use post-practice. The stick is great for working out leg cramps, but I also use it on my shoulders, neck, and back. I find that this particular model of the stick is the best match for massaging body parts other than my legs (esp. shoulders) due to its flexibility. This is a great buy for any athlete.
For more testimonials from people I have met go here.
I am planning to expand on this subject of recovery in the very near future, but I first would like to direct you to another blog that offers a non-bias look at recovery methods. Your body needs to recover in order to regenerate itself!
I have taken a little time off of blogging to concentrate on getting the word out about The Stick in Alberta, Canada. I am now back to my schedule of providing great material and tips for Stick users.
Here is a video that explains how to use The Body Stick to massage that hard to reach place in the middle of your back. The massage technique can be done anywhere at anytime. People who spend a lot of time at their computers may be especially interested in this video.
Muscle soreness is a result of microscopic tears to the muscle itself. After vigorous activity, it is not uncommon to have tight, sore muscles. There is a place for stretching and it does help to relieve some of the tightness, but is it effective? Some people say Yes, others say No! As you might guess, this is a hotly debated topic!
Research has stated that stretching after exercise does not help muscle soreness! In fact 10 studies produced very consistent findings. They showed there was minimal or no effect on the muscle soreness experienced between half a day and three days after the physical activity. In other words, the author found that the evidence derived from mainly laboratory-based studies of stretching indicate that muscle stretching does not reduce delayed-onset muscle soreness in young healthy adults. To see the whole article, click here!
It is well known that massage therapy reduces muscle soreness. That is where The Stick comes in! You can massage your muscles anytime and anywhere. NO SPECIAL EQUIPMENT IS NEEDED! You can roll out your muscles sitting in a chair, standing with a leg up, sitting on the ground or even kneeling!
The Stick is the right massage tool to help reduce muscle soreness! Many people refer to The stick as a massage stick.
- Things might get a bit much…..so walk for a bit.
If her name sounds familiar it is because she is competing against the very best in the world. Crystal is a Canadian speed skater who is not only training for Canada, but she also has Multiple Sclerosis (MS). I did not know that she was dealing with MS until I met her for coffee. She is a remarkable young women. Here is a little exert from an article written about her efforts with the MS Bike Tour a couple of years ago:
Couldn’t be happier.
